Subway Salads Menu
If you want fresh vegetables with your favourite Subway filling, a salad gives you plenty of combinations to explore. You can choose steak, chicken, Italian meats, deli classics, clubs, tuna, or a vegetarian option. Each order can also include cheese, dressing, and extra toppings.
Whether you are tracking calories or simply want a meal without bread, Subway salads make ordering easier. You can keep the standard recipe or change the vegetables and sauce. This allows you to control the flavour, portion, and nutrition of your meal.
Subway Salads Menu
The Subway Salads Menu includes steak, chicken, Italian meats, deli classics, club recipes, and vegetable choices. Each salad comes with fresh vegetables and your selected meat or protein. You can also choose the cheese, dressing, and extra toppings.
If you enjoy chicken, try the Sweet Onion Chicken Teriyaki for $10.99 or Chicken & Bacon Ranch for $12.29. For a meat-free option, you can order Veggie Delite for $8.99, which contains only 140 calories.
Below, we have added the Subway salads menu with prices and pictures, so you can take a look at each option before placing your order.
Steak
If you prefer a warm beef topping, Steak Philly combines seasoned steak with cheese, peppers, onions, and fresh greens. It costs $11.09 and contains 450 calories before any additional dressing or toppings.
Chicken
Whether you prefer sweet, grilled, or creamy flavours, the chicken category gives you several choices. Sweet Onion Chicken Teriyaki and Grilled Chicken cost $10.99 each, while Chicken & Bacon Ranch costs $12.29.
Italians
If you enjoy cured meats and stronger seasoning, choose B.M.T., Spicy Italian, or 5 Meat Italian. B.M.T. costs $10.79, Spicy Italian costs $10.49, and the larger 5 Meat Italian combination costs $14.49.
Deli Classics
Deli Classics include Oven-Roasted Turkey, Black Forest Ham, Roast Beef, Tuna, and Cold Cut Combo. Prices start at $9.49 for selected recipes, while Roast Beef costs $10.79.
Clubs
If you prefer several meats together, the club category includes All American Club and Subway Club. All American Club costs $8.99, while Subway Club costs $8.49 at the selected restaurant.
Local Favorites
Local Favorites depend on your selected restaurant and can include Turkey and Ham, Pizza Sub, B.L.T., or Veggie Patty. Turkey and Ham costs $7.39, while Pizza Sub may cost $6.99 at available locations.
Healthiest Subway Salad Options
The healthiest salads at Subway menu depend on your calorie, protein, and sodium needs. These choices can work well when you avoid heavy dressing and extra cheese.
| Salad | Calories | Why You May Choose It |
| Veggie Delite | 150 | Lowest-calorie choice with fresh vegetables |
| Sweet Onion Teriyaki Chicken | 300 | Provides 23 g of protein with only 10 g of fat |
| Veggie Patty | 300 | Meat-free choice with 12 g of dietary fibre |
| Spicy Nacho Chicken | 320 | Offers chicken with a spicy flavour |
| Pizza Sub Salad | 330 | Gives you pizza-style ingredients without sandwich bread |
| Oven-Roasted Turkey | 410 | Includes lean deli-style turkey with 21 g of protein |
| Tuna | 410 | Provides 22 g of protein with only 10 g of carbohydrates |
| Grilled Chicken | 440 | Delivers 26 g of protein with fresh vegetables |
Subway Salad Ingredients
Every salad starts with vegetables before protein, cheese, and dressing are added. The following table shows the main ingredients in popular recipes.
| Salad | Main Ingredients |
| Steak Philly | Shaved steak, American cheese, lettuce, spinach, tomatoes, peppers, onions, cucumbers, and olives |
| Grilled Chicken | Grilled chicken, cheese, lettuce, spinach, tomatoes, onions, peppers, cucumbers, and olives |
| Chicken and Bacon Ranch | Chicken, bacon, cheese, mixed vegetables, and ranch dressing |
| Sweet Onion Chicken Teriyaki | Teriyaki chicken, cheese, vegetables, and sweet onion sauce |
| B.M.T. | Genoa salami, pepperoni, ham, cheese, and vegetables |
| Oven Roasted Turkey | Turkey, cheese, lettuce, spinach, tomatoes, onions, peppers, cucumbers, and olives |
| Tuna | Tuna mixed with mayonnaise, cheese, and selected vegetables |
| All American Club | Turkey, ham, bacon, American cheese, vegetables, and mayonnaise |
| Subway Club | Turkey, ham, roast beef, cheese, and vegetables |
| Veggie Delite | Lettuce, spinach, tomatoes, onions, peppers, cucumbers, olives, and selected cheese |
Subway Salad Allergen Information
Subway salad allergens depend on the meat, cheese, and dressing included in your order. The table below covers common standard recipes. Removing cheese or changing the sauce can change the allergen information.
| Subway Salad | Milk | Egg | Fish | Sesame | Peanuts | Tree Nuts |
| Steak Philly | ✅ | ❌ | ❌ | ❌ | ❌ | ❌ |
| Grilled Chicken | ✅ | ❌ | ❌ | ❌ | ❌ | ❌ |
| Chicken & Bacon Ranch | ✅ | ✅ | ❌ | ❌ | ❌ | ❌ |
| Sweet Onion Teriyaki Chicken | ✅ | ❌ | ❌ | ❌ | ❌ | ❌ |
| Honey Mustard Chicken | ✅ | ✅ | ❌ | ❌ | ❌ | ❌ |
| B.M.T. | ✅ | ❌ | ❌ | ❌ | ❌ | ❌ |
| Spicy Italian | ✅ | ❌ | ❌ | ❌ | ❌ | ❌ |
| Meatball Marinara | ✅ | ❌ | ❌ | ❌ | ❌ | ❌ |
| Oven-Roasted Turkey | ✅ | ❌ | ❌ | ❌ | ❌ | ❌ |
| Black Forest Ham | ✅ | ❌ | ❌ | ❌ | ❌ | ❌ |
| Roast Beef | ✅ | ❌ | ❌ | ❌ | ❌ | ❌ |
| Tuna | ✅ | ✅ | ✅ | ❌ | ❌ | ❌ |
| Cold Cut Combo | ✅ | ❌ | ❌ | ❌ | ❌ | ❌ |
| All American Club | ✅ | ✅ | ❌ | ❌ | ❌ | ❌ |
| Subway Club | ✅ | ❌ | ❌ | ❌ | ❌ | ❌ |
| Veggie Delite | ✅ | ❌ | ❌ | ❌ | ❌ | ❌ |
| Veggie Patty | ✅ | ❌ | ❌ | ❌ | ❌ | ❌ |
Subway Salad Calories and Nutrition
| Subway Salad | Calories | Protein | Total Fat | Carbohydrates | Sodium |
| Veggie Delite | 150 | 10g | 9g | 10g | 320mg |
| Sweet Onion Chicken Teriyaki | 300 | 23g | 10g | 33g | 1,100mg |
| Veggie Patty | 300 | 13g | 17g | 28g | 820mg |
| Spicy Nacho Chicken | 320 | 20g | 19g | 20g | 1,220mg |
| Pizza Sub | 330 | 17g | 24g | 15g | 1,030mg |
| Chipotle Philly | 400 | 25g | 28g | 15g | 1,260mg |
| Oven Roasted Turkey | 410 | 21g | 33g | 11g | 910mg |
| Tuna | 410 | 22g | 32g | 10g | 640mg |
| Big Hot Pastrami | 410 | 26g | 30g | 15g | 1,930mg |
| Black Forest Ham | 420 | 20g | 33g | 13g | 950mg |
| Honey Mustard BBQ Chicken | 420 | 25g | 24g | 31g | 1,280mg |
| Turkey and Ham | 420 | 21g | 33g | 12g | 930mg |
| B.L.T. | 420 | 13g | 36g | 11g | 550mg |
| Grilled Chicken | 440 | 26g | 34g | 12g | 590mg |
| Roast Beef | 440 | 26g | 33g | 13g | 880mg |
| Subway Club | 440 | 24g | 34g | 14g | 1,310mg |
| Steak Philly | 450 | 24g | 35g | 13g | 1,080mg |
| Cheesy Garlic Steak | 460 | 23g | 32g | 21g | 1,180mg |
| Cold Cut Combo | 470 | 20g | 39g | 11g | 1,080mg |
| All American Club | 480 | 22g | 39g | 13g | 1,270mg |
| Chicken and Bacon Ranch | 490 | 30g | 36g | 14g | 1,020mg |
| Meatball Marinara | 530 | 23g | 39g | 25g | 1,360mg |
| B.M.T. | 540 | 22g | 46g | 13g | 1,250mg |
| Spicy Italian | 610 | 22g | 54g | 13g | 1,450mg |
| 5 Meat Italian | 610 | 35g | 47g | 14g | 1,690mg |
How to Customize a Subway Salad
If you do not want the standard recipe, Subway lets you build your salad step by step. You can select the protein, vegetables, cheese, dressing, and extras according to your taste or nutrition needs.
Choose Your Protein
Start by selecting steak, grilled chicken, turkey, ham, tuna, Italian meats, or a veggie patty. If you want a more filling meal, you can request extra protein for an additional price.
Select Your Vegetables
Subway offers several vegetables that you can mix in one salad. You can keep all available options or remove anything you do not enjoy.
- Lettuce
- Baby spinach
- Tomatoes
- Cucumbers
- Green peppers
- Red onions
- Black olives
- Pickles
- Banana peppers
- Jalapeños
Add Cheese
If you enjoy a creamy or richer flavour, add American, provolone, pepper jack, or Monterey cheddar. You can also skip cheese if you want fewer calories or need to avoid dairy.
Pick Your Dressing
The dressing can make a major difference to the final flavour and calories. Whether you want something creamy, sweet, spicy, or lighter, choose the option that works with your selected protein.
- Peppercorn Ranch for a creamy taste
- Honey Mustard for sweet and tangy flavour
- Sweet Onion Teriyaki for extra sweetness
- Baja Chipotle for a smoky finish
- MVP Parmesan Vinaigrette for an Italian-style taste
- Red Wine Vinegar for a lighter option
Add Extras and Seasonings
You can add avocado, bacon, double meat, or extra cheese for an additional charge. Finish your salad with black pepper, oregano, salt, or another available seasoning.
If you are checking calories, ask for dressing on the side and use only the amount you need. Before completing your order, review every ingredient because cheese, sauce, and paid extras can change the final price and nutrition.
FAQ’s
Conclusion
If you want a salad with fresh vegetables and a filling protein, Subway gives you many combinations to choose from. You can order grilled chicken, steak, turkey, tuna, Italian meats, or a vegetarian option. Checking the calories and protein can help you select the right meal.
The subway salad menu with prices also makes it easier to compare each item before ordering. Whether you want fewer calories or a heavier meal, you can change the cheese, dressing, vegetables, and extras. Always check your selected restaurant for current prices and availability.
